It has probably been over a year since YHC last posted at one of the original Monday AO’s in F3 Raleigh. For a period of time in the storied history of F3 Raleigh, North Hills Park had achieved problematic status (20+ PAX + upset neighbors), but the only thing constant in this world is change, said someone else. The AO no longer has that problem given two 530am workouts nearby, but it still lives up to its name given the locale. The backside hill, known to F3 as Sisyphus, recently made the list of one of the 10 toughest hills to climb in the City of Oaks. #9 http://www.newsobserver.com/news/local/news-columns-blogs/john-drescher/article153595379.html
9. An offshoot of the Crabtree Creek greenway trail from the creek to North Hills Park. This is a gnarly climb. It’s steep (according to Strava, a part of this hill has the steepest grade of the 10 on this list) and two gooseneck curves keep you from building speed. Stones and small sticks sometimes litter the greenway here, not usually a problem for trail bikes but trouble for road bikes. This is the only Raleigh hill where I’ve thought of dismounting and walking my bike to the top.
And climb it we did…no dismounts
9 PAX escaped the clutches of their fartsack, took the DRP and got better for it.
Conditions: 69-70 degrees, low humidity but rain was coming.
Warm-up: Jog to back parking lot and enter the tennis courts
- Side Shuffle Hop x25
- Imperial Walkers x25
- Good Morning x10
- Standard Merkin x30
- Mountain Climbers x20
- Fazio Arm Circles x10 [forward & back]
10 Pain Stations + Sisyphus
Round 1 [5 stations + down/up Sisyphus]
- Suicide Run across tennis courts
- Balls to the Wall [10 counts down the line]
- People’s Chair [10 counts down the line]
- Bear Crawl across courts and back
- Fly Merkins [20 total, 5 right, 5 left x2]
Run down Sisyphus and back up
Round 2 [5 stations + Sisyphus]
- Lunge Walk across courts and back
- Prisoner Squats [OYO x25]
- American Hammers [in cadence x25]
- Dying Cockroach [in cadence x25]
- Sumo Squats [OYO x20]
Run down Sisyphus – wait for the six
Rock work:
- Curls x15 – squat hold
- Tricep Extensions x15 – squat hold
- Rut rows x15 – squat hold
- Shoulder Press x15 – squat hold
- Goblet Squats x15 – put rocks up
Back up Sisyphus to back pack parking lot. Circle up for some Mary:
- LBC’s x30
- Scissor Kicks x30
- Heels to Heaven x25
Line up and count off by 2’s. Group 1 – sprint around parking lot. Squat hold when done. Group 2 wait for Group 1 to reach halfway before starting. 5 laps total.
Circle up for Mary:
- Reverse LBC’s x25
- WWII Situps x25
- Peter Parkers x10
YHC had plans to hit the pavilion but some Yoga ladies had it in use and by now it was 628am. Mosey back to front parking lot for COT.
No announcements or prayer requests.
YHC shared from the Jesus Calling devotional this AM which you can read here: http://bibletags.blogspot.com/2015/06/jesus-calling-june-5.html
Simply put, we live in a fallen world. We will experience much frustration and failure seeking perfection in anyone or anything other than Jesus Christ. Seeking perfection, is a God-given desire planted in every human heart, but only one thing will fulfill this desire. All other things will become idols. Seek First the Kingdom of God – let Christ fill your longing for perfection.
I believe it was Vince Lombardi who said “If you chase perfection, you might catch excellence.” Men of F3Nation, let us not give up when encountering frustration or failure…
Hebrews 12 Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.
Elmer Fudd closed us out strong in prayer.
Always an honor to lead… ManRam
